Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am

https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

General Warm-Up

1:30 Row

10 Alternating Active Pigeon Stretch

10 Iron Cross Stretch

10 Alternating Scorpion Stretch

10 Deep Lunge Mountain Climbers

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4 Medball Front Squats

4 Medball Push Press

6 Wall Balls

4 No Jump Burpees

4 Box Jump Overs

2-4 Burpee Box Jump Overs

Primer (No Measure)

Each Partner Completing, Resting 1:1

10 Wall Balls

5 Burpee Box Jump Overs

10/8 Calories on Rower

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Then, get set for the workout.

Use this to confirm loads and handoff strategy before "King of the World" begins.

"King of the World" (9 Rounds for reps)

For Max Reps, With a Partner

AMRAP x 6:00-4:00-2:00

Wall Balls

Burpee Box Jump Overs

Calorie Row Bike or Ski

Wall Ball: (Rx 20/14, S 16/12), 10/9 ft target

Box Height: (Rx24/20, S 20/16″)
Score = Total Reps Across All Movements

Goal: Male Team: 520-640 Reps / Female Team: 420-560 Reps

Stimulus: Leg Stamina / Partner Pacing

RPE: 8/10

Primary Objective: Equal work between partners, with no point in any interval where both athletes are resting simultaneously.

Secondary Objective: Maintain a consistent working pace or increase pacing as the time domain condenses, treating the 2:00 as a full effort sprint relative to the 6:00 opener.

Accessories (Checkmark)

For Quality

3 Sets:

10 Reverse Nordics

10 Paused Goblet Cossack Squats (2 seconds)

1:00 Forearm Plank (Weighted)